Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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CrossFit Total Workout
Score is the SUM total of max of:
Back Squat #255
OH Press (Strict) #175
Deadlift #355Total: #785
They must be performed in order as listed and in one session.
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Power clean/KB Swing/Muscle Ups Workout
7rds
2 Power Cleans 205#
15 KB Swings 2pd
5 Muscle Ups (scaled to jumping) -
"Normal" Gym / 3 mile Workout
So weird working out at a gym without barbells & bumper plates....
Used machines for arms, did bench press work, pushups, flutter kicks and situps. Super crowded and people moved so slow doing free weights --- Awkward workout session.
Post weight work: 3 mile run outside
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Thruster, Push-ups, KB Swings Workout
21-15-9 for time of:
Thruster, 75 pound
Push-ups
Kettlebell swings, 35 pound -
5 rounds of 20 KB swings (1.5 pood) + 20 Wallballs (20 lb - 10feet) with 1 minute rest between rnds Workout
5 rounds of 20 KB swings (1.5 pood) + 20 Wallballs (20 lb - 10feet) with 1 minute rest between rounds
I did this in about 14:50 - including the 4 minutes of rest inbetween rounds
(I took too much rest after the 4th round... I was gassed and wanted to really attack each round... so I rested another 15-20 seconds and then did the last round full blast...
I did all KB swings unbroken... most of my wallballs were 17 + 3.. the 4th round I droped the ball as it slipped out of my hands on the 6th rep.. then I took a few seconds and did the last 14... kind of a reverse of what I was doing all other rounds.
GREAT WOD -
Manion Workout
Seven rounds for time of:
Run 400 meters
135 lb back squat, 29 repsMODIFIED
Pack
five rounds
Run 400 Meters
65# back squat, 20 rep -
Hustle Workout